Lungisa ibhanti yetyhubhu eneziphatho kwinto ekhuselekileyo emva kwakho.Bamba kwisiphatho ngasinye kwaye ubambe iingalo zakho ngokuthe ngqo ngo-T, izintende zijonge phambili.Yima ngonyawo olunye malunga nonyawo phambi kolunye ukuze ukuma kwakho kugxadazele.Yima kude ngokwaneleyo phambi kokuba kubekho ukungavisisani kwiqela.
Ibhendi yakho yetyhubhu yokumelana kufuneka ibe ngaphantsi kwamakhwapha akho.Gxuma phantsi kwaye ume, uqhube umlenze omnye ngasemva kunye nomnye phambili.Hambisa ngokukhawuleza, ugcine iingalo zakho ngokuthe tye kunye namagxa akhululekile.Kuya kufuneka uzive oku kwi-hamstrings yakho, i-glutes, kunye ne-quads.Gqibezela ukuphindaphinda ngalunye ngokuma ubude, ukuphakamisa isifuba sakho, kwaye ucinezele i-glutes yakho.
Tsala amadolo akho awabeke esifubeni, akubuyisele ngasemva de ibhande libe likhulu kwaye iziphatho zijongise kwisilingi. Oku kuya kusebenza amagxa akho, isifuba, umqolo ongaphezulu, kunye neengalo.
Ibhendi yokuchasa isiqwenga setyhubhu enesiphatho kwisiphelo ngasinye, ngoko unokuncamathela kwinto ethile kwaye wenze kube nzima ukuhambisa isiphelo ngasinye.Loo nto yenza ukuba iqela lonke libenzima ngakumbi ukuhamba.Kufana nokuba okukhona usolula intwasahlobo, kokukhona ukuxhathisa intwasahlobo kufuneka kucinezelwe.
Yehlisa umzimba wakho ngokuguqa amadolo kunye nezinqe de umzimba wakho uphantse ungqamane nomgangatho-uyakuva ukuxinezeleka kwiqela.Zityhale kwaye uphinde.
KUFUNEKA UWEKE PHI IBHANDO LAKHO LOKUXHATHA?
Gqiba phantsi, ugcine i-torso yakho ilungile njengoko kunokwenzeka.Ibhendi yombhobho yokumelana iya kukutsala umva kwaye izithende zakho ziya kuphuma phantsi, kodwa ungakhathazeki, aziyi kunyuka kakhulu.Njengoko ubuyela phezulu, cinezela i-glutes yakho.Ukuba usebenzisa ibhendi yetyhubhu enzima, hlala kwindawo ye-squat kwaye ubambe imizuzwana emine.Phinda amanyathelo 3 kunye ne-4 amaxesha amaninzi.
Kuthekani ukuba ndinokwenzakala/nemeko endithintelayo ekubeni ndigqibe umthambo?
Ukuba awuqinisekanga malunga nokuba awukwazi ukwenza umthambo okanye awukho, qhagamshelana nogqirha wakho, ugqirha womzimba, okanye abanye ababoneleli bezempilo abanelayisensi.Ukuba unemibuzo malunga nemithambo ngokwayo, zikhululeke ukushiya uluvo.
UQEQESHO LOQEQESHO
Ndincoma ukwenza umthambo ngamnye kwisiqhelo kabini.
Ixesha lokuposa: Aug-01-2022